Simple Chocolate Mug Cake

I admit to having what I like to call a latent sweet tooth.  It sorta lays in wait and does not show itself very often... thankfully... but when it does appear, it demands to be placated and satisfied almost immediately.  I have come up with a Simple Chocolate Mug Cake, using ingredients that I always have in my panty. It tastes somewhat sweet and satisfies that need.  But it is also actually very low in sugar and carbs and fat, overall, and jam-packed with protein... and flavor!  It is gluten-free, and grain-free, too.

I can pretty much whip it up in a couple of minutes and if you have a sweet tooth that needs attention, you know how important immediacy can be!  You have just got to get something sweet into your mouth as quickly as possible so it might just as well be something that is not going to break your macro/calorie/Smart Points bank, right?

The 3 main ingredients in my Simple Chocolate Mug Cake are chocolate based... chocolate whey protein powder, unsweetened cocoa powder, and chocolate PB2... and then I add almond or other unsweetened nut milk and a bit of baking powder.  I mix them together and pop into the mike for a minute. The aroma is wonderful. Gives me something to savor and anticipate while I am waiting a few seconds for it to cool enough to slide out of the baking dish and into a serving bowl.

And it also gives me a bit of time to decide if I want or need toppings... yogurt, nut butter of some kind, berries, cinnamon... you know... the really good stuff.  Sometimes I just want plain chocolate cake and eat it right out of the baking dish!  It is that good.  I am thinking you could also make up an icing with protein powder or even top it with whipped coconut cream.  Mmmm.  Yep. Gotta try that!

Now, I have used a plant-based protein powder instead of whey to make this cake. And it works, but you need to cook it a bit longer for some reason.  Your choice.

I have also used a variety of nut milks, depending on what I have on hand.  I am sharing the nutritional information using unsweetened original Almond Breeze.  And if you don't have chocolate PB2, use the plain one, or failing that, use a second tablespoon of the cocoa powder. You will get an even chocolatier cake!  Is that even a word?

Okay, I did not make it in a mug... but you could!  My baking dish is a small glass bowl... about 4 inches across and about 3 inches deep.

Simple Chocolate Mug Cake
makes 1 cake

Ingredients:

• 1 scoop (about 32g) chocolate whey protein powder
• 1 Tbs unsweetened cocoa powder
• 1 Tbs chocolate PB2
• 1/4 cup nut milk
• 1/2 tsp baking powder

Instructions:

1. Coat the inside of a microwave safe cooking dish with non-stick spray.
2. Place the dry ingredients in a small mixing bowl and stir to combine.
3. Add the nut milk and stir.  You want a brownie batter consistency so if it is a bit thick, add more nut milk a couple of drops at a time.
4. Spoon batter into prepared baking dish.
5. Cook in microwave oven for 1 minute on HIGH. Time may vary slightly.
6. Remove cooked cake from microwave and allow to cool about 30 seconds before removing cake to serving dish.
7. Top as desired or eat plain.

Per serving, without toppings.

Weight Watchers Smart Points = 3.

Calories 166

Fat 4g

Saturated Fat 1g

Carbohydrates 8g

Sugar 3g

Protein 28g

Printable Recipe

Dry ingredients before mixing together.  See the difference in color of my 3 chocolatey ingredients and then the baking powder?

Thick brownie-like batter after stirring in nut milk.  Not runny at all but very moist.

Cooked cake, cooling a bit before placing in serving dish.

With yogurt and berries.

With yogurt and a drizzle of sugar free chocolate mint syrup.

Whether you dress it up or enjoy it plain, you are sure to love this easy peasy chocolate cake!

Do you have a sweet tooth?  How do you satisfy it quickly?

Delicious and Filling Protein Powered Pancakes

Over the past many, many years I have experimented with breakfast foods and breakfast recipes. I have learned that my first meal of the day needs to be filled with protein.  Oh, I have tried various carb-filled delights such as pancakes with fruit and maple syrup, or stuffed French toast with whipped cream... and as delicious and filling as I find those things while I am eating them, an hour later I am shaking and HANGRY... with low blood sugar and a headache.  And quite miserable.  And I make everyone around me miserable too, until I get something else to eat.

So, I know that my breakfast needs protein.  Lots of protein.  On days I work out in the morning, I normally have a shake made with some kind of protein powder.  If I use a whey powder, I make it with nut milk and some kind of fruit.  If I use a vegan powder that is higher in carbs I usually add only water.

After my workout, I will have an another small protein-filled meal... usually eggs or egg whites with spinach, or squash, and perhaps some turkey bacon.

But on days I don't work out, I like to have one solid meal in the morning and then not eat again till noon.  I have been trying out different foods to make sure I have my nutritional bases covered... protein, carbs, and a bit of fat... enough to get me through a busy morning but not weigh me down. It needs to have lots of protein, some carbs, some fat.  A good balance of all three.

I love pancakes.  But I have not found a mix that is both high protein and gluten-free that is anywhere near affordable, so I have been trying various mixtures of ingredients, and I think I have finally come up with something that is worthy of sharing.

I have make this same recipe 3 different mornings now and find it not only tastes great, but it also fills me up and keeps me fuelled, easily, through several hours.  Now, admittedly, it is kind of time consuming to make a new batch every time I want some, so I have started to pre-measure the dry ingredients for a few batches and keep them in sealed bags in the pantry. That way I can grab one, add the wet ingredients, and start cooking within a couple of minutes. Cleanup is easy too.

I weigh gluten-free oats and then grind them into flour in my food processor.  Then I mix them with the rest of the dry ingredients and bag them up.  When I want to make a batch of cakes, I mash some banana, then beat up some egg whites, add the dry ingredients and cook the cakes in a pre-heated pan that has been coated with a bit of non-stick spray.

If you don't have a banana, I am pretty sure that an equal amount of pumpkin puree or unsweetened applesauce would work as well.  Of course, the N.I. would be slightly different.

I use a vanilla whey protein powder. You could try another flavor if you like. If you use unflavored, then add a bit of vanilla extract or almond extract to your wet ingredients.

Here are the amounts you need to make 4 nice pancakes.  And yes, they freeze.  Make a huge batch and freeze them. That would make mornings even easier, right?

Protein Powered Pancakes
makes 1 serving of 4 cakes

 Dry Ingredients:

• 40g oats ground into flour (about 1/3 to 1/2 cup)
• 16g whey protein powder (about 1/2 scoop)
• 1/2 tsp baking powder
• liberal dash of cinnamon

Wet Ingredients:

• 1/2 cup egg whites
• 60 g ripe banana, mashed (about 1/2 small)

Instructions:

1. Pour egg whites into mixing bowl and beat till a bit fluffy with fork or whisk.
2. Add mashed banana and beat a bit more.
3. Add the dry ingredients, mix well.
4. Make 4 individual pancakes.  Use a 1/4 cup measure to spoon batter into prepared pan.  Cook for a couple of minutes and flip over to cook second side. Remove to plate and cover to keep warm. Repeat for all 4 cakes.
5. Serve with favorite toppings.

Per 4 cake serving, without toppings.

Weight Watchers Smart Points =  8.

Calories 324;

Fat 4g;

Saturated Fat 1g;

Carbohydrates 42g;

Sugar 9g;

Protein 33g

Cook the pancakes one at a time in a preheated pan.

I like sugar free syrup on my pancakes... but you could try fruit or yogurt.

Dig in!

Printable Recipe

Are you pancake fan or do you prefer waffles?

High Protein Breakfasts Suitable for Weight Watchers with Smart Points Values

I always eat high protein breakfasts... I have learned by trial and error over the past several years, that the more protein in relation to fat and carbs that I consume in the morning, the better my day goes.  Protein satisfies me.  Starchy carbs do not.

Some people do very well with eating cereal in the morning... I am not one of them.

I  have tried eating oatmeal with milk and fruit... I have tried bagels with peanut butter and perhaps all-fruit jam... but those things just make me light-headed within an hour and then I get HANGRY... you know, that feeling that you have to eat RIGHT NOW or chew off the arm of the person closest to you!  Nobody wants to be around that person and The Captain, bless him, put up with that for far too many years until I figured it out.

On those three days a week that I do my strength training program in the morning, I have a quick high protein shake about an hour before my workout. which I follow up with a walk.  Then I come in and make breakfast.  I have a few favorites that are very high in protein. I usually add some low glycemic-load veggies or fruit alongside... mostly for the sake of volume and taste.

I do like eggs with turkey bacon or lean ham.  And if there is neither on hand, I will have scrambled egg whites with cottage cheese or plain Greek yogurt, and some fruit.

I love that egg whites have so much protein and no fat, but sometimes I need the extra nutrients that a whole egg provides so I will scramble a whole egg with my egg whites.  It really does increase the satisfaction factor.

Here are some breakfasts that I have eaten recently and have really enjoyed.. and found that they have kept me fully satisfied for 4 to 5 hours till I eat my lunch.  I am sharing the Weight Watchers Smart Point count for each because I know that is important to some of you.

Scrambled egg whites with cottage cheese and mike-softened apple slices, strawberry slices, cinnamon sprinkles.

Total SP = 2

Eggs with lean ham and navel orange pieces.

Total SP  5.

Eggs with turkey bacon and sauteed yellow zoodles.

Total SP = 5.

Scrambled eggs with tomato, onion, and real crumbled bacon, pieces of navel orange.

Total SP = 5.

Scrambled egg and egg whites with fat free Greek yogurt, sauteed apple slices and cinnamon sprinkles.

Total SP = 3.

Eggs with turkey bacon and ruby red grapefruit pieces.

Total SP = 5.

If you like to get a little creative with protein powders, check out some of my breakfast recipes such as my High Protein Puck (2 SP), or  my High Protein Breakfast Puff (2 SP).

If  you must have oatmeal in the morning, have a look at a couple of ways to get more protein into them.  Protein Packed Cheesy Oats (7 SP) is one good idea. 

Some Smart Point counts for common breakfast items:

1 egg = 2 SP

1/2 cup egg whites = 0 SP

1 cup egg whites = 1 SP

4 slices turkey bacon = 1 SP

2 slices lean ham = 1 SP

1/2 cup low fat cottage cheese = 2 SP

1/2 cup fat free plain Greek yogurt = 1 SP

1/4 cup uncooked oats, quick or rolled

most fruit  = 0 SP

most veggies = 0 SP

herbs and spices = 0 SP

What is your favorite breakfast these days? 

If you like this post, I hope you will share it with your friends and Pin if for future reference.

My High Protein Puck... What?

This is something that  am so excited to share with you!  I like to make sure I get lots of protein into my day.  I know it helps keep me fuelled and satisfied.  I often use protein powder throughout the day for meals and snacks... but not always in smoothies or shakes. I like to make 'sludges' and I also like to bake with various powders.

I am a big fan of these high protein cakes that I can cook up quicky in my microwave oven.  I stir up a few ingredients,  then pop into the mike for a couple of minutes, top and enjoy.  The Captain calls my little creations pucks.  So High Protein Puck it is...

That name would imply that they are hard... however they are anything BUT!  They are cake-like but not crumbly.  And, they are filling and nutritious.

Depending on the ingredients I use, they work nicely into a low carb/high fat day or a high carb/low fat day on my eating plan.  They are gluten free and Paleo.

Here are a few that I have been making lately.  They work for breakfast or for an after-workout or afternoon snack, and they are very portable, too. Pop one into a ziplock bag and off you go!

The basic recipe is:

• 2 Tbs of protein powder (about 20g in weight)
• 2 Tbs mashed fruit
• 3 Tbs liquid egg whites
• 1/2 tsp baking powder
• Mix together and cook in microwave safe dish that has been coated with a non-stick spray or coconut oil, for 3 minutes. (Mine is about 4-1/2 inches across)

Very simple. Very quick. Very tasty and satisfying!  And the possibilities for variations are limited.

I started out by using a vanilla pea protein powder, but have also used a hemp powder too.  I am sure you could use any favorite of your own.  If you stay with pumpkin for your fruit base and choose a low-carb protein powder, you have a good puck for your low carb days.

I have also used these to make high protein trifle... tear one up in a bowl and add yogurt or whipped cream and berries and if you like, add some pudding. Delicious!  And so much better for you than CAKE!


Here are some ideas...

Hemp powder with applesauce, topped with Greek yogurt, banana and berries

Pumpkin, topped with cottage cheese and berries

Pumpkin topped with chocolate PB2 and banana

Applesauce topped with chocolate PB2 and banana

Applesauce topped with Laughing Cow cheese and cinnamon

Applesauce... puck in hand to show the size

Applesauce... made in a smaller dish so I could let it cool a bit and then cut in half to toast...

and top with peanut butter

Hemp powder with applesauce, topped with Protein Plus peanut flour/water and sugar free syrup

I have not provided my calculations for the different N.I. with the various ingredients. But I can assure you that they will be only 2 or 3 WW Smart Points, depending on the protein powder you select.



What is your favorite high protein snack?

5 of My Most Popular Recipes in 2015

Looking back over the year, I realized I have posted many fewer recipes than in previous years. I have to admit to doing less experimenting in my own kitchen than I have in the past, and have been enjoying favorites that are already created, way more often.

Here are 5 of the most popular recipes I posted this year. Not only were they viewed, and Pinned quite often, they are dishes that I like to make over and over again myself... so I am going to highlight them here for you, so that you can check them out for yourself if you missed them the first time around.

They are all gluten freen,  and grain free. They may contain eggs or egg whites.  Where I call for a particular brand, use your own favorite version.  I hope you will enjoy them as much as I do myself!

In no particular order...

Low Carb Revolution Rolls

High Protein Waffles

Ultimate English Muffin

High Fibre Egg White Muffins

PB2 and Banana Waffles

What was your favorite new dish this year?  

Do you experiment in your kitchen or do you stick with the tried and true?